Healthy Tuna Noodle Casserole
This Healthy Tuna Noodle Casserole is a lighter, from-scratch version of the classic comfort dish, made with chickpea pasta, Greek yogurt, white cheddar, and a creamy homemade sauce instead of canned soup. It's packed with protein, veggies, and whole-food ingredients, but still delivers the cozy, nostalgic flavor you expect from a traditional tuna casserole.
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A Quick Look at the Recipe
✅ Recipe Name: Healthy Tuna Noodle Casserole
🕒 Ready In: ~40 minutes
👪 Serves: 6-8 servings
🍽 Calories: ~360 per serving (estimated)
🥣 Main Ingredients: Chickpea pasta, tuna, Greek yogurt, white cheddar, peas, mushrooms, onion, milk, chicken broth
📖 Dietary Info: Higher protein; can be gluten-free with GF breadcrumbs
👌 Difficulty: Easy - make a quick stovetop sauce, fold in the pasta and tuna, and bake until bubbly
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Everything comes together in one skillet before baking, making it simple enough for weeknights while still tasting extra hearty and satisfying. The chickpea pasta keeps the casserole naturally higher in protein and gluten-free, and the Greek yogurt adds creaminess without heavy cream, giving you a nourishing meal the whole family will love.
If you enjoy easy, wholesome dinners, try our Baked Swiss Chicken, Lentil Vegetable Soup, Sheet Pan Lemon Pepper Salmon, or Zucchini Pizza Boats as well.
Jump to:
- A Quick Look at the Recipe
- Why You'll Love this Healthy Tuna Noodle Casserole:
- Key Ingredients:
- Easy Substitutions & Variations:
- How to Make Healthy Tuna Noodle Casserole:
- Recipe Notes & Tips:
- How to Store:
- Healthy Tuna Noodle Casserole FAQs:
- More Casserole Recipes You'll Love
- Get a FREE Healthy Meal Planning Ebook
- Healthy Tuna Noodle Casserole
Why You'll Love this Healthy Tuna Noodle Casserole:
A healthier twist on a classic: Made without canned soup, this casserole uses a creamy homemade sauce with Greek yogurt and white cheddar for better flavor and lighter ingredients.
Higher protein and more nutritious: Chickpea pasta, tuna, peas, and mushrooms make this a balanced, protein-packed dinner that still feels like comfort food.
Easy weeknight-friendly: Everything comes together quickly on the stovetop before baking, making it simple enough for busy nights.
Family-approved flavor: It's creamy, cheesy, and cozy, with familiar flavors that appeal even to picky eaters.
Key Ingredients:
- chickpea pasta. Adds more protein and fiber than traditional noodles and holds its shape well in baked casseroles. Cook just until al dente so it doesn't soften too much in the oven.
- tuna. Lean and flavorful, tuna in water keeps the dish light while providing essential protein.
- milk. Helps create a creamy, smooth sauce; unsweetened almond milk can be a great alternative if you're cutting back on dairy.
- chicken broth. It gives the sauce a rich, savory base that ties all the flavors together. Use Chicken Bone Broth for the best flavor and most nutrients.
- plain Greek yogurt. Lends creaminess and a slight tang, offering a healthier alternative to heavier creams.
Scroll to the recipe card at the bottom of this page for exact quantities.
Easy Substitutions & Variations:
- Use different pasta: Swap chickpea pasta for whole wheat, brown rice, or gluten-free pasta, just cook until al dente so it holds up in the oven.
- Swap the tuna: Use canned salmon or shredded rotisserie chicken for a different protein option.
- Make it cheesy: Add extra cheddar or mix in mozzarella for a creamier, meltier casserole.
- Change the veggies: Replace peas with broccoli, spinach, or mixed vegetables for more variety.
- Make it gluten-free: Use a gluten-free flour blend and GF breadcrumbs to keep the sauce and topping gluten-free.
How to Make Healthy Tuna Noodle Casserole:
- Preheat your oven to 375°F. Cook the whole wheat pasta according to package directions until al dente. Drain and set aside.
- In a large skillet over medium heat, add a drizzle of olive oil. Sauté the diced onion until soft, about 3 minutes. Add the minced garlic and sliced mushrooms, and cook until the mushrooms begin to soften, about 3-4 minutes.
- Sprinkle the flour over the sautéed vegetables and stir to coat. Gradually whisk in the milk and chicken broth, stirring continuously until the mixture thickens. Stir in the dried thyme, dried oregano, and season with salt and black pepper to taste.
- Remove the skillet from the heat and stir in the plain Greek yogurt and half of the shredded white cheddar cheese. Gently fold in the drained tuna, frozen peas, and cooked pasta until everything is well combined.
- Transfer the mixture to a greased 9x13-inch baking dish. Sprinkle the remaining white cheddar cheese evenly over the top, then add the whole wheat breadcrumbs as a final layer.
- Bake in the preheated oven for 20-25 minutes, or until the casserole is bubbly and the breadcrumb topping is lightly golden.
Recipe Notes & Tips:
- Prep Your Pasta: Be sure to cook your pasta until just al dente; overcooking can make the casserole mushy when baked.
- Whisk to Prevent Lumps: When adding milk and broth to the sautéed vegetables, whisk continuously to ensure a smooth, lump-free sauce.
- Cool Before Mixing: Let your sauce cool slightly before stirring in the Greek yogurt. This prevents it from curdling and keeps the sauce creamy.
- Gently Fold Tuna In: When incorporating the tuna and peas, gently fold them in so you maintain chunks of tuna and a light texture throughout the dish.
- Resting Time Is Key: Allow the casserole to sit for a few minutes after baking. This helps the flavors meld and makes it easier to serve without falling apart.
- Serving Suggestions: We love serving this dish with our Kale Apple Salad or Roasted Carrots and Zucchini for a complete meal.
How to Store:
- Refrigeration: Once the casserole has cooled completely, store leftovers in an airtight container in the refrigerator for up to 3-4 days.
- Freezing: While you can freeze the casserole, be aware that the pasta may become softer upon thawing; if freezing, use a freezer-safe container and store for up to 2-3 months. Thaw overnight in the refrigerator.
- Reheating: Preheat your oven to 300°F and warm the casserole for 15-20 minutes until heated through to maintain its texture; avoid the microwave to prevent sogginess.
Healthy Tuna Noodle Casserole FAQs:
To make a tuna noodle casserole without canned soup, prepare a quick stovetop sauce by whisking milk, chicken broth, and flour together with sautéed onions, garlic, and mushrooms until thickened. Stir in Greek yogurt and cheddar for creaminess, this creates a lighter, more flavorful sauce that replaces traditional cream-of-mushroom soup.
Chickpea pasta works especially well because it adds extra protein and fiber while staying firm after baking. Whole wheat, brown rice, or gluten-free pasta also work, just cook until al dente so the noodles don't become mushy in the oven.
Make sure to drain the tuna well, sauté the mushrooms until they release and evaporate excess moisture, and cook the sauce until thick before adding the yogurt and cheese. Also, avoid overcooking the pasta, al dente noodles help prevent a watery or loose casserole.
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Healthy Tuna Noodle Casserole
Ingredients
- 16 ounces chickpea pasta
- 3 cans tuna, drained
- 1 cup frozen peas
- 1 cup milk
- 1 cup chicken broth
- 3 tablespoons flour
- 1 small onion, diced
- 2 garlic cloves, minced
- 1 cup mushrooms, sliced
- ½ cup plain Greek yogurt
- 1 cup white cheddar cheese, shredded
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- ¼ cup breadcrumbs
Instructions
- Preheat your oven to 375°F. Cook the whole wheat pasta according to package directions until al dente. Drain and set aside.
- In a large skillet over medium heat, add a drizzle of olive oil. Sauté the diced onion until soft, about 3 minutes. Add the minced garlic and sliced mushrooms, and cook until the mushrooms begin to soften, about 3-4 minutes.
- Sprinkle the flour over the sautéed vegetables and stir to coat. Gradually whisk in the milk and chicken broth, stirring continuously until the mixture thickens. Stir in the dried thyme, dried oregano, and season with salt and pepper to taste.
- Remove the skillet from the heat and stir in the plain Greek yogurt and half of the shredded white cheddar cheese. Gently fold in the drained tuna, frozen peas, and cooked pasta until everything is well combined.
- Transfer the mixture to a greased 9x13-inch baking dish. Sprinkle the remaining white cheddar cheese evenly over the top, then add the whole wheat breadcrumbs as a final layer.
- Bake in the preheated oven for 20-25 minutes, or until the casserole is bubbly and the breadcrumb topping is lightly golden.
Nutrition
Notes
-
- Prep Your Pasta: Be sure to cook your pasta until just al dente; overcooking can make the casserole mushy when baked.
- Whisk to Prevent Lumps: When adding milk and broth to the sautéed vegetables, whisk continuously to ensure a smooth, lump-free sauce.
- Cool Before Mixing: Let your sauce cool slightly before stirring in the Greek yogurt. This prevents it from curdling and keeps the sauce creamy.
- Gently Fold Tuna In: When incorporating the tuna and peas, gently fold them in so you maintain chunks of tuna and a light texture throughout the dish.
- Resting Time Is Key: Allow the casserole to sit for a few minutes after baking. This helps the flavors meld and makes it easier to serve without falling apart.
Didn’t expect this to be as delicious as it was! Definitely making it again!
Hey! This looks delicious and like some thing I (kitchen novice) can cope with...
But I have two questions:
1. How much cream? The entire half pint pictured? I can't find it in the ingredients list.
2. Do you salt and drain your zoo does before you incorporate them in the tuna bake?
Thanks!
Kat
Hi Kathleen!
The ingredients list and method is at the very end of the post 🙂
I don't salt and drain the zoodles for this recipe. The cream/tuna/tomato sauce comes out really thick and the extra water from the zoodles loosens that up when it bakes (and saves a bit of extra effort and steps). I also used the entire half pint (250ml) for this recipe.
Hope you like it! 🙂